Whether you are looking for that extra edge or you are trying to get healthier, testosterone levels play a huge role in our quality of life.
Many of us don't have as much natural testosterone as we can have due to processed foods, chemicals, stressors, and poor diets. Add in a sedentary lifestyle and you have yourself lower testosterone than you should have.
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Below are 20 ways to effectively increase your testosterone levels. You'll see most of the tips are mostly diet and lifestyle choices.
20 Methods of Increasing Testosterone Levels
#1 - Lose Weight
The rate of lipolysis, or fat loss, is improved with a higher testosterone level. While not always the case, a higher body fat percentage causes a lower testosterone level.
More specifically, getting your body fat percentage to a relatively lean 8%-14% will help the testosterone flow through those veins.
#2 - Try High-Intensity Exercise
Busting out some HIIT sessions after you lift weights can maximize your exercise induces hormone adaptations.
The explosive nature of HIIT exercise activates fast-twitch muscle fibers, increases production of lactic acid, and can really help in a boost of total testosterone, DHEA, and growth hormone.
#3 - Consume More Zinc
A zinc deficiency hammers your endocrine system. Since zinc has such a positive effect on testosterone production, consuming a variety of nutritious foods and multivitamins will increase test production.
Zinc has been linked to a role in controlling the aromatase enzyme, so a deficiency can upregulate estrogen receptors by 57%. So get your zinc in if you want to keep the test flowing.
#4 - Lift Heavy
It shouldn't be a surprise that lifting some heavy ass weights makes your testosterone ooze out of your body. In fact, resistance training has been shown to regulate androgen receptors in muscle tissue and increase testosterone levels and baselines higher.
Spend time mindfully lifting a heavy enough weight, be explosive with form intact, keep the intensity high, and get enough rest.
#5 - Get Plenty Vitamin D
While many of us can get plenty of vitamin D from being outside, there are a lot of careers that have us locked in a room with no windows.
It has been shown that healthy men who supplement vitamin D into their routine had a 25% higher testosterone level.
#6 - Eliminate Sugar
While there are studies showing that sugar affects your test levels, I should mention that overeating anything can lead to an acute drop in testosterone.
I think that sugar should be nearly eliminated for your overall health and body fat percentage. Remember, being obese means estrogen levels are soaring while your testosterone stays low.
#7 - Limit Alcohol Consumption
Limiting how much you guzzle down can play a role on your test levels. There are many studies showing that heavy alcohol consumption and chronic alcoholics tend to have much higher estrogen levels, while their testosterone levels are low.
Believe it or not, lower amounts of alcohol have been shown to slightly increase test levels.
#8 - Eat More Nutritious Fats
It's well known that the increased amount of energy from dietary fats lead to an increased serum test level. So quit eating egg whites and fat-free foods, you're not doing anything for those test levels.
#9 - Get More Healthy Cholesterol
All steroid hormones come from a building block called cholesterol.
While studies don't explicitly show a correlation between the total amount of blood cholesterol and T levels, it is known that the more you consume through your diet, the less your liver, intestines, adrenal glands, and reproductive organs have to synthesize.
#10 - Eat Testosterone Boosting Foods
While there's nothing you can eat to magically become Phil Heath, there are some foods that you can add to your daily diet to help boost your testosterone.
Foods that have antioxidants, quality animal-based muscle-meat and low-gluten starchy carb sources can be a healthy way to boost test levels. Check out this short list of testosterone boosting foods:
- Extra Virgin Olive Oil
- Grass-fed Butter
- Avocado Oil
- Brazil Nuts
- Blue Cheese
Many of these foods can be added to almost any meal. Try out some new combinations.
#11 - Avoid Testosterone Lowering Foods
While we are on the subject of foods that affect testosterone, there are a few foods proven by research to lower testosterone levels.
- Flaxseed Products
- Trans Fats
While completely avoiding these foods are not necessary, being mindful of what you are putting into your mouth can make a huge difference.
#12 - Watch Your Caloric Intake
Going along with losing fat, watching how many calories you eat will help keep testosterone levels higher.
Use a TDEE calculator to calculate your energy expenditure and strive to maintain a healthy calorie intake level.
#13 - Stay Hydrated
You see in almost every fitness article how important water is for us, but did you know that your exercise capacity, cognitive functioning, and overall bodily functions rely on water?
Many people stay in a state of slight dehydration, which makes people tired, always thirsty, and incapable of optimal performance. Studies show that as small as 2% dehydration levels can raise your cortisol levels and lower growth hormone secretion. So keep the water flowing.
#14 - Try Intermittent Fasting
Intermittent fasting is the buzz now, but why? If you quit guzzling down food every few hours, you will maintain an optimal rate of muscle growth along with a boost in T levels.
Science shows that meal frequency does nothing to your metabolic rate. There have been studies that show after a short-term fast that your androgen receptors become more sensitive towards testosterone.
#15 - Reduce Your Stress Levels
If you ever feel you need to take a "chill pill," then this may be for you. Stress causes high cortisol levels. This makes losing weight and maintaining a decent testosterone baseline hard.
Take some time to go on a hike, a relaxing bike ride, or even meditate. The extra time you spend on yourself will carry over to other parts of your life, along with better test levels.
#16 - Get More Sleep
We are busy, so sleep takes a backseat to life. Studies show that sleeping for only 5 hours per night for one week decreased overall 24-hour testosterone levels in healthy men by 15%.
Take the time to unplug from your phone, computer, or games and spend some time winding down.
#17 - Add Some Spark to Your Sex Life
Sexual activity is one of the best and most satisfying ways to increase testosterone naturally. Between the boost of pheromones and dopamine, a feeling of dominance, and the interpersonal touching of another human being has been shown to boost your T levels.
Instead of a quick handy, try to score with an actual human being to effectively boost your testosterone.
#18 - Pay Attention To Posture
"Stand up straight" is something almost everyone has heard from their parents. Annoying as it is, your body language and postural changes can affect your stress and steroid hormones almost immediately.
Implementing some high-power poses can lead to a 20% increase in salivary T levels and a 25% decrease in cortisol. As expected, low-power poses led to a drop in T levels and a rise in cortisol.
- Taking up more space
- Hands on hips
- Standing tall
- Anything dominant alpha
- Crossed arms
- Taking up less space
- General insecure positions
Try these out throughout the day and you will feel a huge difference.
#19 - Pay Attention to Your Testicular Health
Since about 95% of the testosterone is produced inside of your testicles, it's a point that needs to be made.
Regular checkups and personally verifying your testicular health will be beneficial as you age. Make sure to have your physician check you out and ensure everything is running smoothly.
#20 - Use Supplements
Sometimes a good testosterone booster supplement is needed. Take your time and find a testosterone booster that you feel comfortable with, check out the reviews, and buy from a reputable source.
Add these to a healthy diet and workout routine and you will not go wrong.